Happy Memorial Day
Today is not about going to the beach, cookouts or a day off from work. It is about remembering all the men and women who have given their service to this country. Whatever your plans today please take a second to thank a veteran or an active member of our Armed Forces serving our country. Have a safe and happy Memorial Day!

Memorial Day Hours:
Crossfit: 9am-1pm and 3:30-6pm, please plan your workout accordingly.
Regular class times for Wilmington Strength and Conditioning and Olympic Weightlifting


In memory of Navy Lieutenant Michael Murphy,29, who was killed in Afghanistan June 28th, 2005.  This was one of Mike’s favorite workouts and it has been referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful who make it what it is.

For time…
Partition the pull ups, push ups and air squats as needed. Start and finish with the 1 mile run

1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

4 thoughts on “Memorial Day Murph

  1. Jordan says:

    To all CFW members and staff who serve or have served our great nation, thank you for your service.

  2. Eric says:

    Happy Memorial Day to all the CFW members that have protected our great country. Enjoy your day, you have earned it! Thank you for your service.

    Doc Mc Graw

  3. Meagan says:

    Happy Memorial Day!!!! Thank u to all who have and are serving our country.

    Murph is the best workout ever!

  4. t. says:

    Service is an honor. Anyone who has served deserves no thanks. Sacrifice is memorable. Today is the day we remember those who gave their lives in service. Please don’t forget what today is actually about.

    On the flip side… I just went to whole foods. What a joke? It’s like WalMart meets Lobst’s… except there were way more fat people than WalMart. Weird.

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